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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

Today I came across an article by a fellow massage therapist, Dale Favier, on his blog, Portland Home Massage. Dale’s post is How to Stop Eating Too Much, in Ten Moderately Difficult Steps.  

Dale Favier, Portland Massage Therapist

I liked Dale’s approach to dietary lifestyle change for a few reasons:

1. He did not advocate a rapid immediate weight loss plan which can actually be unhealthy and lead to only short-term weight loss..and potentially, later gains.

2. He cautioned readers to really get to know their own eating habits. We often THINK we eat less than we do. Or we think we eat healthier than we are eating. For example, eating a salad as Dale says, but loading it with fatty dressing and other oil based toppings.

3. He gave readers a lot of encouragement to go slowly, make changes over a period of time.

In essence, what Dale is advocating is a major lifestyle change in diet and activity. But done slowly, with careful though and planning.

Read Dale’s blog post and let me know, what do you think about Dale’s plan? What is your plan for healthy lifestyle change? And how has it worked or not worked?

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Are the medications you are taking contributing to premature bone loss? And if so, what can you do about it? This past week I attended a class on Functional Strength Training for the Aging Spine taught by Shari Kalstein, a physical therapist and personal trainer. )Shari created a class, Fortify Your Frame for older adults and now teaches it to seniors in her practice in Florida The class I attended was modified for personal trainers and physical therapists to teach older adults how to safely exercise.). Her class was a very useful and informative class. She presented a LOT of material about bone density, the aging spine and exercises to help people strengthen their backs and cores as they age. Since we all age at one point, it was useful info for people of all ages.

Long Bone. Image from Wikipedia

A few of the points Shari made were that:

1. Many people are vitamin D deficient, even in sunny Florida and don’t even know it.

2. Men can have osteoporosis and are not regularly tested until at least age 70, long after preventative measures could have been taken. Important facts for men about bone loss here.

3. Many medications as well as soda pop consumption lead to bone density loss.

I was surprised to see so many common medications listed as contributors to bone loss. I thought I’d share them with you as well as the link to the Osteoporosis Association website here.

Medications That Can Contribute to Bone Loss

Below is a list of medicines that may cause bone loss.

  • Aluminum-containing antacids
  • Antiseizure medicines (only some) such as Dilantin® or Phenobarbital
  • Aromatase inhibitors such as Arimidex®, Aromasin® and Femara®
  • Cancer chemotherapeutic drugs
  • Cyclosporine A and FK506 (Tacrolimus)
  • Gonadotropin releasing hormone (GnRH) such as Lupron® and Zoladex®
  • Heparin
  • Lithium
  • Medroxyprogesterone acetate for contraception (Depo-Provera®)
  • Methotrexate
  • Proton pump inhibitors (PPIs) such as Nexium®, Prevacid® and Prilosec®
  • Selective serotonin reuptake inhibitors (SSRIs) such as Lexapro®, Prozac® and Zoloft®
  • Steroids (glucocorticoids) such as cortisone and prednisone
  • Tamoxifen® (premenopausal use)
  • Thiazolidinediones such as Actos® and Avandia®
  • Thyroid hormones in excess

Preventing/Counteracting Bone Loss

• Make sure you are getting enough calcium and vitamin D. If you are not sure, get blood work from your doctor and make sure he/she specifically checks your calcium and vitamin D levels. Even if you are ingesting food high in calcium, you may not be properly absorbing it. Supplementation may be required.

• You need regular weight-bearing exercise to keep your bones healthy and strong. Walking is a great weight-bearing exercise you can do well into old age. And not on a treadmill–outdoors is best.

• Eat fruits and vegetables.

• Reduce your alcohol intake

• Quit Smoking

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Where can you find free information about nutrition and healthy eating? Try the American Dietetic Association here. The ADA link to info for the general public is here.

 

What Is the American Dietetic Association (ADA)?

The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy.  It’s tough to know how to make feed your family and yourself. There is a wealth of conflicting info on line about the best eating and physical activity habits. ADA can help you in your search for answers. Registered dietitians (RDs) are the food and nutrition experts and provide the information on the site. ADA articles and recommendations are based on evidence based practices backed up by research in the field.

I like the ADA site because it’s easy to navigate, has great suggestions and is backed by evidence based practices.

 

Fresh fruit

A sample of some of the great info on the ADA’s Eat Right site:

 

Nutritious Family Meals Made Easy

Breakfast Basics for Busy Families

Healthy Weight Loss Description and Guides

How to Eat Healthy When Eating Out

Food Allergies and intolerance

The Benefits of Organic Foods

Check it out and see if the ADA site has helpful info for you and your family!

 

 

 

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CORONADO, Calif. (Nov. 22, 2007) Storekeeper 1...
CORONADO, Calif. Storekeeper 1st Class Andy Zhang enjoys Thanksgiving dinner with his son. Image via Wikipedia

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Thanksgiving is traditionally a time to give thanks and count our blessings. It can also be a time to overeat and overindulge. Here a few tips to help keep you from feeling like you lost control of your healthy eating habits on this feastful holiday:

1. Eat small portions of each food item you want to sample.

2. Don’t deprive yourself of dessert or you may overeat something else. If you want a slice of  pie, have one. Just cut a half  a slice, let that digest an hour or so before you think about having more!

3. Make sure you drink plenty of water. Dehydration can make you want to consume more food. And drinking water fills your stomach so you don’t have as much room for food.

4. If you drink alcohol, remember it is dehydrating. Trade off between one glass of water for every beer or glass of wine (or mixed drink if you are hitting harder stuff.)

5. Remember that this holiday is really about spending time with friends and family. Focus on the social interactions and the food becomes less of an issue.

6. If you are struggling with overeating or overindulging, do the dishes! It helps out the hostess/host and gives you something to do with your hands besides munch!

A Heartfelt Thank You

And thank you for reading my blog. It’s been a great year for Working Well Massage, am exceptionally happy year for me and a wonderful year for the many people in my life that have benefited from massage therapy, wellness coaching, personal training, better ergonomics, outdoor exercising, and good nutrition! I am grateful to have the opportunity to meet so many interesting and positively motivated people as I travel around and find interesting stories for  my blog. It’s the people I meet and work with that make my life interesting and fulfilling. A heartfelt thank you to all of you I’ve come in contact with this year, on the blog and in real life!

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

The American College of Sports Medicine tracks trends for the fitness industry and published their findings to show you what to expect in fitness in the coming year at the gym, in your doctor’s office and at work. Experienced fitness professionals topped the list while strength training, core work, special fitness programs for older adults, pilates and balance training also made the top ten. Dr. Walter Thompson, of the American College of Sports Medicine (ACSM) which conducted the poll, said that 1,540 ACSM-certified fitness professionals from all around the world took part in the online survey.

“We really wanted to look at trends,” Thompson, a professor of Exercise Science at Georgia State University, explained. “We instructed the respondents to ignore fads, like the devices you see on late-night TV infomercials.”

Fitness professionals and personal trainers captured the first and third spots in the survey, but according to Thompson, this increase is at expense of clients. Why? Because the increase in demand for personal trainers and fitness instructors has led to an influx of people entering the profession lacking the necessary training to avoid injuring clients. Thompson said, “There has to be some policing. People are getting hurt by trainers who just don’t have the qualifications.” Personal training was introduced about 10 years ago and was once a luxury for movie stars. Now most gyms provide personal trainers and some gyms are personal trainer-only gyms.

Children and obesity came in second in the poll. “For the first time in history the next generation of young people may not live as long as their parents or grandparents,” said ACSM representatives. Strength training  and core training were in the top five as well.

The stability ball  came in at number eight. (Note: The use of the stability ball did not even make the top 20 in an ACSM survey in 2007.)  Fitness professionals once thought this was a fad, according to the ACSM, but the ball has become into a versatile teaching tool for stability, balance and strength.

Balance training, which includes yoga, Pilates, tai chi and exercise balls, came in at number 10. (Two years ago it was not even in the top 20.)

The emphasis on comprehensive health promotion at the workplace was number 12. “The notion of wellness coaching (number 13) was also a surprise. Last year it was at the bottom.” said Thompson, adding that nutrition as well as exercise and wellness training points to a more holistic approach to fitness in general.

Thompson and his team don’t predict the future, but they believe that the trends they track to inform the fitness industry are also useful in educating the public. For example,  physician referrals to exercise professionals is a growing trend. “Exercise is medicine,” Thompson concludes. “We’re bridging the gap between fitness professionals and physicians.”

Read the full article  here.
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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Here is a list of the top 10 Twitter feeds for health news that I follow. I really like Men’s Health and  Woman’s Health magazines as a starting point for current trends in fitness and sports medicine. The CDC is a great feed to follow for news about any outbreaks of illness or other health concerns. WebMD and the Mayo Clinic tend to have pretty comprehensive coverage of most medical complaints and illnesses. Greythinking is a great mental health resource and I round out the lists with Daily health tips, a Discovery health feed and a New York Times health tweeter.  Check them out!

Mayo Clinic

  • @MayoClinic
  • Location: Minnesota, Florida, Arizona
  • Bio: Excellent integrated group health care practice. Acct maintained by @leeaase. Following not = endorsement. To request follow, tweet @mayoclinic.

Women’s Health Mag

  • @WomensHealthMag
  • Location:
  • Bio: Women’s Health is your ultimate guide to looking and feeling great. We’ll bring you the latest in health, fitness, sex, beauty and more!

Men’s Health Mag

  • @MensHealthMag
  • Location: Emmaus, PA
  • Bio: Men’s Guide to Fitness, Health, Weight Loss, Nutrition, Sex, Style, and Guy Wisdom

WebMD

  • @WebMD
  • Location: USA
  • Bio: WebMD provides valuable health information, tools for managing your health, and support to those who seek information.

womenshealth.gov

  • @womenshealth
  • Location: US
  • Bio: Womenshealth.gov is part of the U.S. HHS Office on Women’s Health, the federal government’s resource for women’s health information.

CDC Emergency Verified

  • @CDCemergency
  • Location: Atlanta, GA
  • Bio: CDC Emergency Preparedness and Response: increasing the nation’s ability to prepare for and respond to public health emergencies.

greythinking

  • @greythinking
  • Location:
  • Bio: Commentary on mental health, eating disorders, depression, anxiety, PTSD, psychopharmacology, etc.

Daily Health Tips

  • @DailyHealthTips
  • Location:
  • Bio: Daily Health Tips to keep you healthy and happy.

Tara Parker-Pope Verified

  • @nytimeswell
  • Location: New York, NY
  • Bio: Follow Tara Parker-Pope as she sifts through medical research and expert opinions to help readers take control of their health and live well every day.
  • Discovery Health Verified

    • @Disc_Health
    • Location: Silver Spring, MD
    • Bio: Your source for health & wellness info, tips, tools, support & great TV!!
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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Check out My Fat Secret website. It provides you with an online method to record and track your food intake long with a host of other great nutrition tools!

Become a member of FatSecret, get involved and experience the benefits. Best of all, it’s free!

A food diary to plan and keep track of what you’re eating
A list of common diets and their components
An activity diary to record all the calories you burn
Your own weight ticker and weight chart
A journal to record your progress
Recipes, tips and foods just for your diet
Challenges, groups and buddies to keep you motivated
Comparisons of your food and activities to your buddies
Common foods and their calories

It doesn’t have to be a secret anymore!  Click here to go to MyFatSecret.com

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